SnS Weight Management Program

Slim and Sassy Weight Management Program

Let me say to all the guys out there, before you turn and run the other direction I want you to know that this is equally the Slim 'n Studly  Weight Management program.  In fact, the men that are using the SnS Metabolic blend and associate nutritional products are experiencing phenomenal results.  Men and women, I invite you both to read on and learn more about the program I'm using to assist thousands of individuals in achieving and maintaining their Ideal Body Weight!

I recognize that you may not yet have all of the items noted in the full protocol, so you will follow it according to what you have. The SnS products are not quick fixes or the magic bullet to fast fat reductoin - they are tools to accelerate the process and get your body functioning the way it is suppose to.

Remember that your daily habits are critical to success  with your nutrition accounting for 85-90% of your results and exercise accounting for 10-15% of your results.   Follow the principle of eating the right food, in the right amount, at the right times in order to optimize your metabolism and achieve optimal health.  Increase exercise and/or physical activity to at least 30 minutes per day - incorporate cardiovascular exercise, strength training, and flexibility/stretching.    If you have questions or feel like you need more customization of your regimen, please let me know.

For the individuals who choose to engage in  the full Slim 'n Sassy Weight Management program, you are able to receive whatever nutrition and fitness coaching you need from me at no charge. This includes custom meal plans, exercise program design, nutrition coaching sessions and accountability check-in calls, and more.  I am committed to your success!

SNS Weight Management Program Protocol

Slim ‘n Sassy Metabolic Blend is a proprietary blend of Certified Pure Therapeutic Grade Essential Oils designed to enhance your weight management efforts by aiding the metabolic system to function optimally. If body weight is not an issue for you, SNS will still be important to the health of your metabolism and the nutritional cleansing of toxins from your body.

In brief, Cinnamon bark oil helps to improve insulin sensitivity and thus improve carbohydrate metabolism which helps to ensure more stable blood sugar levels. Stable blood sugar leads to less dramatic appetite and less cravings for unhealthy foods.

Peppermint oil aids in healthy digestion and increases satiety which means you are less likely to get post-meal cravings. Healthy digestion also means better nutrient absorption.

Ginger oil is not only an important digestive aid it also increases lipolysis or the break down of fat cells.

Grapefruit oil is well known as an appetite thermostat, meaning it helps keep your appetite in check. In addition, grapefruit oil increases lipolysis and decreases adipogenisis (the creation of new fat cells) and it is a natural cleansing and detoxing agent.

Lemon oil is a powerful detoxifier and cleanser so it helps to improve liver function and it promotes the release of toxic fat cells (these are those stubborn fat cells that won’t budge no matter how hard you try). Lemon oil also is a powerful agent for increasing lipolysis and decreasing adipogenisis.

Daily Protocol:

· 3-5 drops in 16-24 oz of water 3-5 times per day. You can just always keep a few drops of SNS in your water and sip throughout the day for a total of about 20-30 drops per day. It is okay and in some cases strongly advized to start at lower initial intake and work up to the 20-30 drops/day.

· 6-10 drops in empty gel caps 3 times per day or 3-5 drops in empty gel cap 5-6 times/day. You can get empty gel caps at most health food stores or pharmacies or at www.aromatools.com. Note: ingest gel cap as soon as you fill them.

· Some individuals will choose to apply SNS topically in addition to one of the above mentioned oral consumption protocol. You can simply pour a few drops into your hand and apply to abdomen, buttocks, thighs, or bottoms of the feet. You can also use a carrier oil such as extra virgin olive oil or fractionated coconut oil.


Daily = Lifelong Vitality Pack (VMz, xEO Mega, Alpha CRS+), Slim 'n Sassy (~20-30 drops), Terrazyme capsules or DigestZen oil, Trim Shake or JP Complete Shake (1-2 per day maximum or 1 every other day minimum). You can use any other oils daily/weekly as you require.



Monthly = Nutritional Cleansing & Detox for Optimal Health & Weight Management

Month 1 = Zendocrine capsules & Zendocrine oil

Month 2 = GX assist + PB assist

Month 3 = Gx assist + PB assist

Month 4 = Zendocrine capsules & Zendocrine oil

Month 5 = Gx assist + PB assist

Month 6 = Gx assist + PB assist

Month 7 = Zendocrine capsules & Zendocrine oil

Month 8 = Gx assist + PB assist

Month 9 = Gx assist + PB assist

ETC....



To Your Success,



Melissa Guthrie

MBS Development Group/ Triumph Training

Nutrition Coach, Fitness Trainer, Health Educator, Healthy cooking Enthusiast, Athlete

Tel: 800.775.0712 ext 7015



Vitamin & Mineral Supplements: What's Essential?

Are vitamin and mineral supplements really necessary? Can they really improve vitality & longevity?

As a nutrition and fitness professional, I’ve been studying micronutrients and supplements for over 15 years. I have people ask me the following questions on a weekly and sometimes daily basis. Can you identify?


• I’m confused about vitamin/mineral supplements. I hear conflicting advice from different sources.


• Do supplements really work; will they really make a difference in my health?


• Can’t I get all the nutrients I need by eating really healthy?


• At what age is it necessary and/or safe to begin taking a supplement?

• Are all supplement brands created equal?


• There are so many different vitamin, mineral, and nutrient supplements on the market, how do I know what I should be taking?


• How do I know I’m getting the best quality supplements?


• Supplements seem pretty expensive, is there a way that I can get what I really need without paying a fortune?


If you would like to have these questions answered for yourself, then you are invited to join us for a special doTerra Lifelong Vitality Program webinar on Saturday March 12th at 9am PST/10am MST/11am CST/noon EST. You must pre-register below. This is an open webinar and you are welcome to invite others to register and attend.

1. Please join my Webinar.

https://www1.gotowebinar.com/register/630698641

2. You will be connected to audio using your computer's microphone and speakers (VoIP). A headset is recommended.

Or, you may select "Use Telephone " after joining the Webinar.

Dial +1 (484) 589-1011

Access Code: 324-103-067

Audio PIN: Shown after joining the meeting

Webinar ID: 630-698-641


Presented by Melissa Guthrie, BSc, ACE – Nutritionist, Fitness Trainer, Health Educator.


To Your Best Health,

Double Your Weight Loss Starting Now

Many people think that gaining weight during the holidays is inevitable. I talk to people all of the time who accept holiday weight gain as a natural part of the season as much as they expect to see Christmas decorations in the stores. Unhealthy weight gain at any time of the year is not natural, nor desirable. In fact, the ideal is to maintain not gain. I have even coached hundreds of people in how to shed excess body fat during the holidays without feeling deprived or missing out on the foods they love. The key is the right foods, in the right amount, at the right time….Balanced Nutrition.



In addition, there is one super simple activity that can make a HUGE difference in not only whether or not you gain weight, studies show that it can help you double your weight loss (even during the final two months of the year!).

What is the secret? Bite It & Write It!! A 2008 study published in the American Journal of Preventive Medicine shows that by tracking your daily food intake in a "food journal" may double your weight loss efforts.


Researchers from Kaiser Permanente's Center for Health Research performed a study on 1,685 overweight and obese adults (men and women), whose average weight was 212 pounds. The researchers advised participants to adhere to a reduced-calorie eating plan ( DASH eating plan ) and had them record their daily food intake and their daily/weekly minutes of exercise.


After 20 weeks, the average weight loss was 13 pounds per person. In addition, researchers discovered that the more participants recorded what they ate, the more weight they lost in the end. Participants who did not keep a food diary lost about 9 pounds over the course of the study, while those who recorded their food intake six or more days per week lost 18 pounds—twice as much as those who didn't track any food!


If you’d like to learn more about achieving and maintaining your ideal body weight, you’ll want to attend…..

Get a Jump Start on the New Years Weight Loss Resolution &

Experience a Healthy Lifestyle Revolution.....

Simple Steps to Achieve & Maintain Your Ideal Body Weight


Healthy, Permanent weight reduction through….

• Reducing toxic load and releasing stubborn toxic fat.

• Increasing fat metabolism and improving overall metabolic function.

• Eliminating unhealthy food cravings & developing an appetite thermostat.

• Developing a simple, healthy balance of proper nutrition & physical activity.



Achieving & Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils

Date & Time: Thursday December 16th @ 7pm - 8:15pm

Location: 4307 E. Blue Sage Court Gilbert, AZ 85297

Class Instructor: Melissa Guthrie - Fitness Trainer, Nutrition Coach, Health Educator, & Competitive Triathlete

Contact/RSVP: Jodi Lewis 480.213.6551 or Melissa Guthrie 1.800.775.0712 xt 7015 (Please RSVP!)

We look forward to having you attend. You are welcome to bring additional guests with you.


Gift Drawing & Healthy Snacks Provided.


Taught by Fitness, Nutrition Specialist, Health Educator - Melissa Guthrie. In addition to having two college degrees in Exercise Physiology and Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years.


To Your Best Health,

Melissa Guthrie



12 Steps to a Lighter Thanksgiving

Happy Thanksgiving Week!  There is so much to be grateful for.  I am grateful to share with you some tips to help you stay on  the lighter side this holiday.  I am also grateful to share with you a couple of events I'm doing this week that I know will be a great blessing to all who attend.

Tips for a Healthier Thanksgiving:

 Thanksgiving is a holiday centered around family, friends, & feasting (and for some football) as we express our gratitude for our many blessings. There are so many wonderful, positive, uplifting aspects of the holiday. What comes along is over-eating, excess sweets, lots of low levels of physical activity, and thus weight gain. For those who are susceptible to excessive holiday weight gain, this year lets focus on the "Maintain don't Gain" principle. We can avoid being part of the Big Fat problem by incorporating some of the following holiday healthification tips:




* Exercise every day of the week prior to and following the holiday.

* Exercise on Thanksgiving by going for a walk, run, bike ride, hike with friends or family.

*Participate in a Thanksgiving Day Turkey Trot (1-mile fun run/walk, 5K or 10K).

* Rather than just watching football on TV, participate in a friendly game of football with friends & family.

* If you have a tendency to splurge on Thanksgiving day, then be sure that the 2-3 days prior to the holiday you eat very healthy & clean (watch portions, eats lots of fresh fruits & veggies, some whole grains, and very lean proteins). Do the same for 2-3 days following the holiday.

* Be sure not to skip breakfast and/or lunch on Thanksgiving day. Doing so will result in overconsumpion and less likelihood to make healthy food choices. Not to mention meal skipping teaches the body to become an efficient fat storing machine.

* Use a smaller plate for your Thanksgiving Day meal. You will be less likely to overconsume. If you have a tendency to fill your plate with everything that is offered, select the items that special to you. For example, peas & carrots may be foods you could eat any day of the year. If you really love sweet potatoes and cornbread stuffing and these are foods you only ever eat on Thanksgiving, then skip the peas & carrots.

* Eat to the point of satisfaction rather than to the point of "I'm so full, I can't walk". We can eat small frequent meals throughout the day if we don't overconsume. This means more opportunities throughtout the day to enjoy these special holiday foods.

* Eat your calories, rather than drinking your calories. Opt for pure water rather than sodas, juices, alcoholic beverages, hot chocolate, etc. Water is what your body needs & it's calorie free. You can make some yummy flavored water by adding fresh fruit or CPTG essential oils to your water.

* Watch the sauces & gravies. Either skip them altogether or if you must have them, then consume just enough to get the flavor. Skip or go very light on whipped cream. Use the "dip 'n stick" technique rather than pouring your sauces/dressing directly on your food.

* Share a dessert or at least watch your portion size. Desserts are typically loaded with fat, sugar, & calories.

* Healthify your recipes - use applesauce instead of oil in your baking, use evaporated skim milk in place of cream, use more herbs/spices & less butter/oil in cooking, use chicken stock/vegetable stock in place of butter/oil in cooking, use lowfat or nonfat dairy products.

Events of the WEEK

If your week sounds like this...




Wednesday and Thursday:

Its beginning to smell a lot like turkey every where I go. Well the Turkey is not enough, add a ham to bake and glaze, stuffing to make and pies to bake and mashed potatoes too. I’ve been on my feet all day and soon the guest will come. The house is sparkling clean, the decorations hung, I’m worn out and wondering when the cooking will be done.



Friday and Saturday:

Dashing through the stores with a shopping cart or two, trodding down each aisle to find the super deals. My Arms are loaded down with packages and such, that cramping in my hand means I’m carrying too much. The shopping frenzy’s begun and will last almost a month; my head is throbbing from the noise and pressure – oh what fun. Hussle & bussle, hussle & bussle, stressing all the way!



You are invited to a Holiday Haven event on Saturday Nov 27th at 10:30am – noon. Come relax and receive an Aromatouch Hand or Foot Massage - Sure to refresh & renew, restore & revitalize, calm & soothe, invigorate and enliven not only your weary hands and feet but your whole body and mind.

Aromatouch massage reduces stress levels, increases blood flow & circulation, reduces inflammation, stimulates & boosts immune system, promotes whole body homeostatis. Aromatouch Technique developed by world renowned essential oil expert, Dr. David Hill.


How about a stress-less season with more peace, more calm, more joy?... Then stroll on over to the…


Holiday Haven Aromatouch Hand & Foot Massage Party

Date: Saturday November 27th at 10:30am – noon.

Location: 1263 E. Evergreen St. Mesa, AZ 85203

Cost: None – it’s a gift!

Hosted by Melissa Guthrie & Marianne Trask

Space Limited: Please RSVP to mmguthrie@hotmail.com 1.800.775.0712 xt 7015


Event will include healthy snacks, great prizes and gifts for all that attend.


Note: You will have the opportunity to receive an Aromatouch hand/foot massage and learn how to give an Aromatouch hand/foot massage (a great holiday gift for a friend or family member).

 *************** 

Learn how to optimize fitness, improve athletic performance, and stay healthy & injury-free year round.

How would your fitness training & sports performance be impacted if you could significantly…

· improve metabolic function and increase oxygen uptake

· improve oxygen and nutrient delivery to the cells

· reduce inflammation & oxidative stress associated with exercise, sports training & competing

· speed recovery from hard workouts and athletic injuries

· prevent injuries and boost immunity

· get better, deeper, more rejuvenating sleep

· and much more



Come learn how to maximize your fitness and sports performance naturally through optimal nutrition and the use of certified pure therapeutic grade essential oils.


Maximizing Fitness and Sports Performance with Nutrition and Essential Oils
Date and Time: Tuesday November 23rd 2010 @ 7pm

Location: 3087 E. Redfield Rd Gilbert, AZ 85234 (Higley & Guadalupe)

Presenter: Melissa Guthrie, Fitness & Nutrition Coach

RSVP/Contact: Sharon McDonald 480.275.9767 . Please RSVP as space is limited.

Give-Aways & Healthy Snacks!

 To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach, Fitness Trainer, Health Educator
Healthy Cooking Enthusiast
Competitive Triathlete & Runner

How Cool Are Cucumbers?

Until I began studying nutritional biochemistry,  I didn't think cucumbers were very cool at all.  I saw them as a pretty unimportant vegetable.  Boy!  was I mistaken.   Cucumbers are now a top pick in my book and a vegetable I've listed on my top 25 Super Foods list. 

So What's So Cool About Cucumbers?   They are a great food for anybody,  they are a super food for athletes!

Cucumbers are a great source of vitamin C and caffeic acid which are great for soothing skin irritations and reducing swelling - a natural anti-inflammatory.  Of course, vitamin C is important for a strong immune system.   In addition, cucumbers are  rich in potassium and magnesium, two nutrients that help us with electrolyte balance and bone health.  They contain a mineral called silica which is essential to healthy connective tissue - intracellular connective tissue, muscles, tendons, ligaments, cartilage, & bone.

Because of the high water content in cucumbers it is naturally hydrating.  Hydration is vital to everyone, especially since the majority of people are in a constant state of mild dehydration.  Most people simply do not consume enough pure water.  Their high water content also makes them very alkaline so they hekp combat internal acidity.  This in turn helps with disease prevention, strengthens the immune system, helps lower high blood pressure, and helps prevent osteoporosis and/or maintain a healthy bone density.

Cucumbers can be used topically to soothe the skin, especially sunburned skin.   They help prevent water retention.  And when they are eaten skin and all - they provide a great source of dietary fiber which helps with digestion and maintaining a clean, healthy colon. 

So I would say if you like cucumbers - eat up!


 
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Upcoming Events
 
Boosting Immunity and Natural Healing with Nutrition and Essential Oils
Thursday Oct 28th  7:00 - 8:30pm  
1263  E. Evergreen St.   Mesa,  AZ  85203
Seating is limited,  please RSVP   to 800.775.0712  ex 7015
Special Gift for 1st 5 guests
 
 
Maximizing Sports Performance with Nutrition and Essential Oils
Saturday Oct 30th   6:15 - 6:45 AM (yep, early in the morning)
Freestone Park  in Gilbert, AZ   (Lindsey Rd, btwn  Guadalupe & Elliot)
Optional Group Run with the 1st Marathon Running Group to follow (~7:00 am)
 
 
Achieving and Maintaining Ideal Body Weight with Nutrition and Essential Oils
Thursday Nov 4th   7:00 - 8:30 pm
Location:  TBA
 
 
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To Your Best Health,
 
Melissa Guthrie
Fitness Trainer, Nutrition Coach,  Competitive Athlete, Healthy Cooking Enthusiast
BSc Nutritional Science, BSc  Exercise Physiology

What Do You Want to Know About Healthy Weight Loss, Balanced Nutrition, & Sports Performance?

I am continually amazed at how in a time in world history where we have instant access to information about any topic, we are at large a society still living in the dark ages when it comes healthy living. It is my personal mission to learn all I can so I can teach all I can and thus empower people with the solutions they seek and help them achieve their goals as they relate to health, fitness and body weight.

I'm taking my business on the road to teach and empower people around the globe - it is my mission to reach as many people as possible and make a positive difference for them. This week I'm in Arizona presenting on the following 3 topics. I invite you to join me.

• Balanced Sports Nutrition to Optimize Training, Performance & Recovery
• Maximizing Sports Performance & Fitness with Nutrition & Essential Oils
• Simple Steps to Achieve & Maintain Ideal Body Weight with Nutrition & Essential Oils
  
  Details about each event is found below:
  
  
  Attention runners, walkers, & sports enthusiasts!

Your nutrition habits can not only make or break your day to day training, they can be the primary difference between a stellar race day and a race day disaster. You are training hard, don't leave your results to chance. Come learn how proper nutrition will help you to get the most out of your training, to optimize your event performance, and recover better than ever before?


....Sole Sports invites you to a special evening with sports nutritionist & fitness trainer - Melissa Guthrie, BSc Exercise Physiology & Nutrition & Science.


Balanced Nutrition for Optimal Training, Competition, & Recovery


By attending this event you will:
* better understand your body's nutrient requirements before, during and after exercise.
* learn what foods every runner/walker should consume for better health, faster recovery, & optimal performance.
* gain greater insights into how to determine the right foods in the right amount at the right time.
* and more!

Date: Thursday October 14, 2010
Time: 7:00pm (if you'd like to join the group walk/run it starts at 6:30pm)
Location: Sole Sports Running Zone 6941 N. Hayden Ste B-4, Scottsdale, AZ 85250
www.solesportsrunning.com



*************

Learn how to optimize fitness,
improve race times, and stay injury-free with
the Essential Sports Performance Edge.

How would your fitness training & sports performance be impacted if you could significantly…
*improve metabolic function and increase oxygen uptake
*improve oxygen and nutrient delivery to the cells
*reduce inflammation & oxidative stress associated with training & competing
*speed recovery from hard workouts and athletic injuries
*prevent injuries and boost immunity
*get better, deeper, more rejuvenating sleep
*and much more

Come learn how to maximize your fitness & sports performance naturally through proper nutrition and the use of certified pure therapuetic grade essential oils.


Maximizing Sports Performance & Fitness with Nutrition & Essential Oils

Date & Time: Friday October 15, 2010 @ 7pm – 9pm
Location: 1263 E Evergreen Street. Mesa, AZ 85203 (Brown & Stapley)
Class Length: approx. 90 minutes
RSVP: call 800.775.0712 xt 7015, email mmguthrie@hotmail.com to RSVP . Space is limited.
Door Prizes and Give-Aways & Healthy Snacks!


***********************************

Slim ‘n Fit Seminar Series Announces a Free Introductory Education Class…

Simple Steps to Achieve & Maintain Your Ideal Body Weight

Healthy weight reduction through….
* Reducing toxic load and releasing stubborn toxic fat.
* Increasing fat metabolism and improving overall metabolic function.
* Eliminating unhealthy food cravings & developing an appetite thermostat.
* Developing a simple, healthy balance of proper nutrition & physical activity.



Date & Time: Saturday October 16, 2010 @ 10 am – noon

Location: 1263 E. Evergreen Street Mesa, AZ 85203 (Brown & Stapley)

Class Length: approx. 1 ½ - 2 hrs (optional bonus Start Right training class from 1-2pm)

Door Prizes, Give-Aways, & Healthy Snacks Provided.

We look forward to having you attend.  You are welcome to bring additional guests with you.  Please RSVP to 1.800.775.0712 xt 7015 or mmguthrie@hotmail.com as space is limited.



All Classes Taught by Fitness & Nutrition Specialist, Melissa Guthrie. In addition to having two college degrees in Exercise Physiology & Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years. Melissa is also a competitive runner and triathlete. For more info regarding Melissa visit www.gettingfitwithmelissa.com and www.journeytothegold.com


To Your Best Health,




Melissa Guthrie
MBS Development Group
Nutrition Coach & Fitness Trainer
Tel: 800.775.0712 ext 7015
http://www.gettingfitwithmelissa.com/
Eat Right. Train Smart. Live Well.

What Does It Take to Achieve & Maintain Ideal Body Weight?

What does it take to achieve and maintain ideal body weight?

There are no magic pills, no effortless elixirs, no quick fixes. It does take effort, it does take commitment, it does take discipline, it does take action. So now that we’ve got that out of the way, let me share with you the good news.

I went through my own journey to achieving and maintaining ideal body weight. It began at the age of 12 when I came to my breaking point and decided that I was not going to be the fat kid any longer. Through my own initiative I started a daily exercise program and began a self-study course in nutrition. I didn’t have much professional assistance – what can you do at twelve years of age? Can’t drive, no job, no money, can’t get a gym membership, etc. So doing the best I could with the resources I had, my journey to ideal weight took about 6 years. The great news is I did it!

I achieved my ideal body weight during my freshman year of college and have maintained it now for over 14 years. And because of what I know and the healthy lifestyle habits that have become who I am, not just what I do I will be able to maintain my ideal weight for the rest of my life. Now that is complete FREEDOM, especially compared to the bondage I lived in as a fat, unhappy, self-conscious, unhealthy kid.

Of course, my own experience led me to dedicate my life to the study of fitness and nutrition, including two degrees in nutritional science and exercise physiology. I feel one of my life’s purposes is to bless and serve people all over the world, of all ages in leading the healthiest lives possible as well as achieving and maintaining ideal body weight. Fortunately, I have been able to create and to discover resources that can aid and assist people in reaching their goals much more quickly than I did. I will be sharing some of what I’ve found this evening on a special webinar .

“Achieving and Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils” Webinar

Date: Tuesday August 31st at 6pm PST/7pm MST/8pm CST/9pm EST
Location: Where ever you are – it’s a Webinar!
Please Pre-Register by going to: https://www2.gotowebinar.com/register/713601411

The hope of achieving and maintaining an ideal body weight can be a struggle and seem like the impossible dream for many individuals of all ages.

Join us for a special Look Young, Feel Young webinar event in which we will be discussing simple steps to achieving and maintaining ideal body weight through proper nutrition and the use of certified pure therapeutic grade essential oils.

Presented by Melissa Guthrie, BSc Exercise Physiology & Nutritional Science, Fitness Trainer & Nutrition Coach.



To Your Best Health,
Melissa Guthrie
Triumph Training Nutrition Coach & Fitness Trainer
Health & Wellness Educator
Healthy Cooking Enthusiast
Competitive Triathlete

Summer Slim ‘n Fit Seminar Series

Announcing a Free Introductory Education Class…


Simple Steps to Achieve & Maintain Your Ideal Body Weight

Healthy weight reduction through….

• Reducing toxic load and releasing stubborn toxic fat.
• Increasing fat metabolism and improving overall metabolic function.
• Eliminating unhealthy food cravings & developing an appetite thermostat.
• Developing a simple, healthy balance of proper nutrition & physical activity.

Taught by Fitness & Nutrition Specialist, Melissa Guthrie. In addition to having two college degrees in Exercise Physiology & Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years.


Class Details:
Date & Time: Saturday June 12, 2010 @ 11am MST
Location: Richardson Home @ 2184 E. 1710 S. Spanish Fork, UT 84660
Class Length: approx. 1 hour


We look forward to having you attend. You are welcome to bring additional guests with you. Please RSVP to Jen or Rod Richardson Jen@rodalan.com or Rod@rodalan.com



To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach and Fitness Trainer

New Recipes for Healthy Salads

Today is the final day of May and in case you didn’t know May is National Salad Month. I have been creating and enjoying fabulous salads all month. Here are just a few. Fortunately, you’ll be able to enjoy many of my favorite salads in my soon to be released cookbook. You’ll notice amounts are approximate. I am a recipe creator and the first time I create something I go by feel, so amounts have not yet been dialed in. However, I enjoyed these salads so much I wanted to share it right away.

Creamy Black Bean & Corn Salad

• 1 (15 oz) can Black Beans, drained & rinsed
• ~ ½ cup sweet Corn, canned & drained or frozen, thawed
• ~ ½ - 2/3 cup Lowfat or fat free cottage cheese
• ~ 2/3 to ¾ cup Chunky Salsa
• ~ ½ cup Diced bell pepper, red or green
• ~1/4 cup Canned Green chiles, optional
• ~1/4 - 1/3 cup chopped green onion, optional
• ~ 1/2 to 1 TBS Taco Seasoning, optional
• ~ ¼ to ½ tsp Cumin, optional

In bowl, combine all ingredients. Stir to combine. Can be eaten as is or as a dip or atop a bed of leafy greens. Can be eaten cold or hot.

Balsamic Broccoli Cauliflower Salad

• 1 ½ cups Fresh Broccoli florets, cut small
• 1 ½ cups Fresh Cauliflower florets, cut small
• ~ ¾ to 1 cup Shredded carrots
• ~ 1 – 1 ½ cup Shredded green or purple cabbage, optional
• ~ 1/3 to ½ cup Raisins or craisins
• ~ 1/3 to ½ cup Slivered raw almonds, chopped raw walnuts, or raw sunflower seeds
• ~ ½ cup Plain nonfat yogurt
• ~ 1/3 – ½ cup Mayo, light or nonfat
• ~ 1 to 2 TBS Balsamic vinegar
• Sea Salt, to taste
• ~ 1 TBS EVOO, optional
• ~ 1 TBS honey or agave nectar, optional

In large bowl toss together vegetables. In separate small to medium bowl, combine plain nonfat yogurt, mayo, balsamic vinegar, sea salt, and EVOO and honey, if desired. Pour dressing over vegetables and toss to coat. Then add raisins or craisins and nuts mix until combined. Enjoy.

When you make these salads, I'd love to get your feedback.

To Your Best Health,

Melissa Guthrie

Triumph Training Nutrition Coach & Fitness Trainer

Take a Tip for your Day

Take a Tip for Your Day

Sometimes making improvements in our lives, our health, our fitness, and our nutrition can seem overwhelming. I always advocate just making one small improvement at a time. To attempt to make a complete overhaul is almost always a recipe for frustration and failure. Below you’ll find several simple actions you can take to improve your health one small step at a time.

Tip for Improving Hydration:

Most people are walking around in a mild state of dehydration; few people drink enough water. Water helps remove toxins and keeps the metabolism running optimally. #1 - first thing after you wake up drink 16 oz of pure water. #2 - replace one non-water beverage with 16 oz of pure water each day. #3 Work up to 10 to 12 8oz glasses of pure water each day.

Tip for Increasing Fiber Intake:

Fiber is essential to a healthy colon, helps you feel fuller longer, helps maintain steady blood glucose levels, & aids in weight loss/weight maintenance. Adults require 25-35gm of fiber/day. 100% Whole grains, beans/legumes, fresh fruits & veggies, & flax are great sources of fiber. Replace refined, processed foods with more wholesome, fiber rich whole foods.

Tip for Eating More Whole Fresh Foods:

Fast food franchises & processed food manufacturers deceptively pump their products full of harmful chemicals that are highly addictive which can lead to insatiable cravings. Fresh, whole foods & meals from-scratch are healthier & can be prepared in less time than it takes to get thru the drive thru lane. This week see how many quick & easy home-made, fresh meals you can consume.

Tip for Increasing Antioxidant Intake:

Antioxidants are the body's disease fighters, natural healing accelerators, and anti-aging agents. Eat a rainbow of colorful fruits & veggies everyday to ensure you are getting whole food sources of antioxidants. Track how many different colors of fruits and veggies you eat today.

Tip for Improving Metabolism thru proper Meal Timing:

Are you eating between 4 & 6 times a day? The body is designed to be fueled approx. every 3hrs. Eating smaller, frequent meals will help prevent overeating & unhealthy cravings, ensures consistent energy throughout the day, assists in maintaining steady blood sugar levels, & help keep the metabolism running at an steady & even slightly elevated pace. Take out a sheet of paper and make a note of what time you eat meals and snacks throughout the day. Assess how many time you eat something and how much time goes between your meals/snacks. Awareness is the first step. You may want to do this exercise for a few days in order to identify a pattern.

Tip for Making Breakfast a Habit:

Breakfast is for Champions. Eating breakfast is key to a healthy metabolism, weight management, & overall optimal function. Skipping breakfast slows the metabolism, leads to overeating & weight gain, decreases brain function, & compromises blood sugar control. A wholesome, healthy breakfast like oatmeal or whole grain cereal is always best, however eating something is better than skipping breakfast altogether. Breakfast can even be leftovers from lunch or dinner – yep that includes cold pizza. If you are a breakfast eater, focus on improving the nutrient content of your breakfast. If you are not a breakfast eater, set a goal to eat or drink something every day this week.

Tip for Increasing Lycopene Intake:

Lycopene is a powerful antioxidant & is shown to play a vital role in the prevention of cancer, esp. prostate cancer. Foods rich in lycopene are tomatoes & tomato based products, pink grapefruit, & watermelon. Make sure you eat at least one lycopene rich food every day. Men should absolutely eat lycopene rich foods every day.

Tip for Caring for Your Skin Naturally:

Nutrition is more than what you put in your body; it is also what you put ON your body. Any substance that goes on your skin is absorbed into the blood stream. Beware of the chemicals & harmful substances in lotions, make-up, skin care products. Consider all-natural options: almond or olive oil as moisturizer, cornmeal as an exfoliater, apple cider vinegar as a skin toner. Step #1 read the labels on your skin care products Step #2 throw out those items that have harmful ingredients Step #3 Replace those items with an all natural replacement.

To Your Best Health,

Melissa Guthrie
Triumph Training Nutrition Coach & Fitness Trainer

Do You Have a Perfect Pre-Exercise Food?

What is your perfect pre-exercise food or mid-run fuel source?

For some of you it is gel or gu, while others prefer sports drinks, sports candy (like Sport Beans or Shark Bites), or bars. Many folks are not able to use these standard sports products due to sensitive digestive systems, and others choose not to use them for a variety of reasons. If you are someone looking for an all natural pre- or mid- exercise fuel source, then consider dried fruit. Dried fruit is easy to consume, easy to digest, and travels easily in a gym bag, fuel belt or pocket.

San Diego State University researchers found that runners who consumed raisins 45 minutes prior to endurance exercise got performance benefits similar to those who consumed energy gels. Dried fruits are smart fuel during a run, as they are easy to digest and provide working muscles a quick influx of carbohydrate energy.

Note: Dried fruits are more calorie dense than fresh. For example, a cup of grapes has 62 calories vs. 434 calories in a cup of raisins.

For a big pre-exercise energy boost give the following a shot: Raisins, Craisins, Mixed Dried Fruit, Dried Apricots, Dried Mango or Dried Pineapple.



To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer

Add First In Order to Subtract

When most people talk about improving their nutrition, they begin listing off all the items they intend to stop eating or drinking and the unhealthy habits they intend to kick. They go on a “diet” or attempt to stop a habit cold turkey. Unfortunately, this may not be the most effective way to go about it. For starters, this can often feel like deprivation which results in an uncanny craving for the item that we’ve sworn to never consume again. In addition, nutrition habits whether healthy or not –so-healthy are often deeply ingrained usually dating back to our childhood. For most people it is easier to begin to establish a new habit, rather than break an old habit. So I recommend adding a healthy habit first before you subtract an unhealthy habit.

Here are a couple of examples:

If you would like to quit drinking soda – then start by first adding 2 eight ounce glasses of water each day. One first thing when you wake up and one just before you go to bed at night. Establish this new habit first, then gradually add additional glasses of water and eventually swap out a few sodas a day for water, until you’ve kicked the soda habit by first establishing a great water habit.

If you know you should stop eating sugary cereals and should replace them with 100% whole grain cereal. Begin by first adding a handful of 100% whole grain cereal to your bowl of sugary cereal. Each day/week increase the amount of whole grain cereal and decrease the amount of sugary cereal, until you’ve replaced the sugary cereal all together.

To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Nutritional Science
BSc Exercise Physiology
Competitive Triathlete
Healthy Cooking Enthusiast

Tried and True Energy Boosters

A Boost of Energy

You are a busy person with a lot on your plate. You may be a parent, a spouse, a business owner, an employee, a volunteer. You may be part of many organizations related to business or personal life. And you are an athlete in training for a marathon or ½ marathon. With only 24 hours in the day, how do you do it all and keep your energy levels at optimum. Unfortunately many folks turn to artificial stimulants such as caffeine laden drinks including coffee, teas, energy drinks (Monsters, Rock Stars, etc), and caffeinated sodas. These may give you a burst of energy however that will almost always be followed by a significant CRASH! The tried and true healthiest way to experience long lasting energy throughout the day.

1. Get a good night’s sleep. Ideally 8 hrs per night with shut eye starting before mid-night.

2. Drink plenty of pure water. The recommendation is at least 80oz per day for most people. Athletes and those living in hot, dry climate may require more.

3. Maintain steady blood glucose levels by eating smaller meals every 3-4 hrs throughout the day. Make sure your meals and snacks include a balance between healthy complex carbohydrates, lean proteins, and healthy fats.

4. Shoot to eat at least 5-7 servings of colorful fruits and vegetables each day (the optimum is 7-13 servings). These foods are the vitamin/mineral and antioxidant powerhouses that help keep energy levels up.

To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer

Is Your Family Fit?

Join Team Chances on Saturday August 1st, Pacanna Park at 6 AM for
Maricopa’s First Annual Fit Family Challenge!!


TEAM Chances FIT Family Challenge
Cost: FREE
Where: Pacanna Park Maricopa
Program Duration: August 1, 2009-September 5, 2009
Program Days/Times:
Saturday August 1,8,15,22,29, September 5 6:00am-7:00am
Wednesday August 5,12,19,26, September 2 6:00pm-7:00pm

Program Details:
This is a running/walking and family fit fun activity program geared to prepare participants for the Maricopa Mile and 5k. Each week, the team coach will be on location leading a group run/walk and fun family park activities. During the official group workouts, participants will have access to Elite level coaches, nutritionist, and physical therapists. Families that chose to register for the program as official participants will receive 2 pedometers per family to use and track progress during the week. At the conclusion of the challenge, the family with the most distance accumulated will be declared the winner (Prizes to be determined). The award will be presented at the Maricopa Mile and 5k held on September 5th.

All participants will receive:
• Two family group fit fun activity and run sessions per week
• Raffle prizes
• Healthy snacks
• Professional Coaching and support
• Pre/post BMI and Body fat analysis (optional)
• Free injury prevention screening from Endurance rehab.
• Fit Family Challenge T-shirt
• Pre and Post fitness assessment
• Pedometer
• Time with your family and friends in a healthy environment
• Entry Fee for 1 mile and 5k: FREE if you participate and attend 8-10 FIT FAMILY CHALLENGE TRAINING sessions!!


Yes…You read this right! TEAM Chances will be hosting the 1st Annual Maricopa Mile and 5k! Our goal is to share with the community the passion for health, fitness, and recreation that TEAM Chances embodies.


Would you like to be part of Team Chances?

Calling all Runners and Walkers!!

Join Team Chances and Give to yourself-Physically, Mentally, Emotionally and Philanthropically!!

Giving to Team Chances will:
• Help wipe out childhood obesity in Arizona
• Provide children and families in your community with the opportunity to take part in positive lifestyle activities
• Educate children and families in your community about nutrition guidelines
• Celebrate your health and provide you with a positive, educational and rewarding experience

Join Team Chances and get:
• Personal coaching support, with specialized Marathon and Half Marathon training plans, including group runs, track sessions and Team Chances supported training races
• Health assessment and testing for optimal results
• VIP race day support, pre-race pasta party and post-race victory dinner
• Marathon/Half Marathon entry
• Fundraising support, including fundraising event opportunities
• The opportunity to assist with our Fit Kids program-so you can meet the children who actually benefit from your commitment
Team Chances is holding informational meetings around the valley to get you started. Below are listed the dates of the informational meetings and locations.

• Tempe Team – August 12 @ 6pm, Location: Sole Sports, 1006 E. Warner Rd, Suite 104, Tempe, AZ 85284
• Maricopa Team – August 4 @ 6pm, Location: Chamber of Commerce, 44870 Hathaway Ave, Suite 5, Maricopa, AZ 85239
• Scottsdale Team – August 19 @ 6pm, Location: Endurance Rehab, 9376 E. Bahia Dr. Suite D103, Scottsdale, AZ 85260
• Phoenix Team – July 29 and August 13 @ 6pm, Location: Endurance Rehab, 4440 N. 36th St, Suite 240, Phoenix, AZ 85018

We would love for you to join our team to help make a difference for the children of our state. Please pass this email and information along to anyone you know who may be interested in participating.

I love being a part of Team Chances and know you will too!

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Nutritional Science
BSC Exercise Physiology
ACE Certified Personal Trainer, Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Triathlete
Healthy Cooking Enthusiast